Conditioning: AMRAP 20: 12 Bench Press (135/95) 12 Strict Pull-ups Post-WOD: 4 x 12-15 Reps Cable or Barbell Row Cable or Red Band Tricep Extensions

Conditioning: AMRAP 5: Buy-In: 50/35 Calorie Row Into Max Rounds: 30 DUs/60 Singles 15 Front Squats (95/65) Rest 5 Minutes AMRAP 5: Buy-In: 40/30 Calorie Row Into Max Rounds: 30 DUs/60 Singles 10 Front Squats (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 30/25 Calorie Row Into Max Rounds: 30 DUs/60 Singles 5 Front Squats (165/115)

Strength: Deadlift Build to a Heavy 7 Reps Conditioning: AMRAP 12 - 40 DUs/80 Singles 20 Single Arm DB Thrusters (50/35, Switch Arms Every 5 Reps) 10 Deadlift (185/125)

Conditioning: For Time: (30 Minute Cap) 800 Meter Run 50/35 Calorie Bike 40 T2B 20 Slam Balls (30/20) 40 Slam Ball Box Step-ups 50/35 Calorie Bike 800 Meter Run Post WOD: 4 Rounds :30 Second Hollow Hold :30 Second Side/Star Plank Each Side 15 Hollow Rocks

Strength: Take 10-15 Minutes to Find a Heavy Hang Squat Clean & Jerk Conditioning: For Time: 30-20-10: Hang Power Clean Front Squat Push Jerk (RX Weight - 95/65)

Strength: Bench Press 4 Sets X 8 Reps Conditioning: Every 3 Minutes For 6 Rounds: 250 Meter Row 10 Push-ups 20 Sit-ups ** No Score - RX If All Rounds & Reps Completed

Strength: Back Squat 3 Sets X 5 Reps Conditioning: 5 RFT: 200 Meter Run 21 Wallballs (20/14) 15 KBS (53/35) 9 C2B pull ups

Strength: Take 15 Minutes to Build to a Moderate/Heavy Snatch Complex: 1-1-1-1-1 Snatch Deadlift Snatch High Pull Full Snatch Conditioning: For Time (12 Minute Cap): 30-20-10: Power Snatches (95/65) Kipping Handstand Push-ups

Conditioning: AMRAP 25: 2 Mile Bike 1000 Meter Row Post-WOD: 3 rounds - 10 V-ups 10 Hollow Rocks :30 Sec Plank Hold :30 Sec Arch Hold

Strength: Take 10 Minutes to Build to a Heavy Complex: Two Push Jerks + One Split Jerk Conditioning: For Time: 15-12-9: Push Press (115/85) Dumbbell Box Step-Overs (50/35) (24"/20") **Single DB** Directly Into... 15-12-9: Push Jerks (115/85) Box Jump Overs (24"/20")